Chicken Tikka Masala Recipe
This Chicken Tikka Masala delivers 39g protein and 596 calories per serving with 5 servings per batch. Preps quickly on the stovetop, stretching your protein budget across multiple meals without excess calories. Works as a secondary protein option when you're balancing macros across different prep containers.
Ingredients
- •Chicken Thigh, Boneless Skinless(794g)
Boneless skinless thighs. Fattier than breast but more forgiving to cook.
- •Greek Yogurt (Nonfat)(240g)
- •Garlic(23g)
- •Ginger, Fresh Root(15g)
- •Garam Masala, Ground(10g)
- •Turmeric, Ground(5g)
- •Cumin, Ground(5g)
- •Kashmiri Chili Powder, Ground(5g)
- •1 teaspoon salt
- •Vegetable oil(30g)
- •Unsalted Butter(30g)
- •Yellow Onion
- •Garlic(23g)
- •Ginger, Fresh Root(15g)
- •Garam Masala, Ground(8g)
- •Cumin, Ground(8g)
- •Turmeric, Ground(5g)
- •Coriander, Ground(5g)
- •Tomato Sauce(397g)
- •Kashmiri Chili Powder, Ground(5g)
- •Chili powder(5g)
- •1 teaspoon salt
- •Cream, Heavy Whipping(300g)
- •Brown sugar(5g)
- •1/4 cup water (if needed)
- •Cilantro, Fresh(60g)
Instructions
- 1In a bowl, combine chicken with all of the ingredients for the chicken marinade; let marinate for 10 minutes to an hour (or overnight if time allows).
- 2Heat oil in a large skillet or pot over medium-high heat. When sizzling, add chicken pieces in batches of two or three, making sure not to crowd the pan. Fry until browned for only 3 minutes on each side. Set aside and keep warm. (You will finish cooking the chicken in the sauce.)
- 3Melt the butter in the same pan. Fry the onions until soft (about 3 minutes) while scraping up any browned bits stuck on the bottom of the pan.
- 4Add garlic and ginger and sauté for 1 minute until fragrant, then add garam masala, cumin, turmeric and coriander. Fry for about 20 seconds until fragrant, while stirring occasionally.
- 5Pour in the tomato puree, chili powders and salt. Let simmer for about 10-15 minutes, stirring occasionally until sauce thickens and becomes a deep brown red colour.
- 6Stir the cream and sugar through the sauce. Add the chicken and its juices back into the pan and cook for an additional 8-10 minutes until chicken is cooked through and the sauce is thick and bubbling. Pour in the water to thin out the sauce, if needed.
- 7Garnish with cilantro (coriander) and serve with hot garlic butter rice and fresh homemade Naan bread!
Nutrition — Per Serving
596
calories
39g
protein
47g
fat
- Carbohydrates
- 20g
- Saturated fat
- 17.7g
- Sodium
- 612 mg
- Dietary fiber
- 4.9g
5 servings per batch · ~399g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does this Chicken Tikka Masala Recipe have per serving?
This version contains 39g of protein and 596 calories per serving with 47g fat and 20g carbs. The higher fat and carb counts suggest a creamier sauce and chicken thighs compared to other tikka masala variations.
How long does this Chicken Tikka Masala Recipe take to prep?
Quick prep on the stovetop yields 5 servings, making it efficient for 5-day meal prep cycles or splitting across two weeks. This batch size fits standard meal prep containers well.
Is this Chicken Tikka Masala Recipe good for muscle gain?
At 39g protein and 596 calories per serving, this version offers a caloric surplus suitable for muscle gain phases with moderate carb support. The 20g carbs per serving is enough to pair with rice or roti without excessive macro creep, though supplemental carbs may be needed for high-volume training days.
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